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Old 12-15-2009, 06:05 AM   #21
Brian Lawyer
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Join Date: Nov 2008
Posts: 338
Default Saturday 12/12

1 hour of "CO work". I set my Polar heart rate monitor to a zone of 120 to 140. It went something like this:

Jump rope
Elliptical
Bike
Some different elliptical machine.
Jump rope
Yet another type of elliptical machine (this is the local Globo gym keep in mind I had plenty ellipticals to choose from.
More jump rope
Threw a medicine ball against the wall and floor.
Did some shadow boxing
Bike
Threw medicine ball around some more
Shadow box

Well you get the point. I did that for an hour.
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Old 12-15-2009, 06:09 AM   #22
Brian Lawyer
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Posts: 338
Default Sunday 12/13

Snatches (First time since my competition I think)
3 x 155
3 x 155
3 x 165
3 x 165
3 x 165
2min rest between each set.

GPP #2 from Ross Infinite Intensity

30seconds each (including rest) repeat 5 times (i.e. 10 minutes long):
Burpees
Jumping jacks
Split jumps
Burpees
jumping jacks
Mountain Climbers
Rest
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Old 12-15-2009, 10:44 AM   #23
Brian Lawyer
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Default Tuesday 12/15

Worked out with my friend Tony at work during lunch so I humored him and did Bench Press. This was my first time doing bench press since last year when I worked with Tony.

Bench Press
5 x 205 + 3 clapping Pushups
5 x 225 + 3 Clapping Pushups
5 x 225 + 3 Clapping Pushups
3 x 245 + 3 Clapping Pushups

6:10 Fran as Rx'd. I thought for sure I was going to be able to pull off a 5min Fran with Tony there to count off reps for me and keep me going. I think the biggest hinderance was that I wasn't getting full extension on my kipping pullups at the top or bottom. I was doing them inside a Squat rack that was facing a wall. In theory I think I had plenty of room to fully extend out at the bottom but since it was such a confined area I was having some mental blocks. So this kept me from capitalizing on the full momentum from the horizontal plain. I also wasn't really opening my hips up well at the top either to kick myself up toward the bar.

For me getting in the zone on the first 21 reps for the Kipping pullups is key. Not for time as much as when I get in the proper groove for kips I expend much less energy.
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Old 12-16-2009, 12:00 PM   #24
Brian Lawyer
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Default Wednesday 12/16

CO/Recovery day

I did 1 hour of heart rate zone 120 to 140 rotating between various bikes, ellipticals, and shadow boxing. The goal since this is a heart conditioning exercise was to not feel any burn. So I rotated frequently between stations (i.e. every 5-10minutes). If my heart rate dropped a little too low I would jump rope to kick start it or shadow box.

Debating about what I should do for tomorrow's workout. I have MMA training Friday morning. I am considering doing Squats in ascending sets then workout 1 of Joel Jamieson's muscular endurance program.
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